Mindfulness meditation helps you access a calm,
Clear,
Creative mindset because leaving the mind alone for short periods allows it to settle.
Letting go of doing mode and practicing being mode for short periods when you meditate is helpful for promoting the conditions for new ideas and solutions to bubble up.
Worrying,
Overthinking,
Struggling and pushing through activates the brain's aversion system,
Making it harder for you to find solutions,
Be flexible and creative.
This practice will have longer periods of silence and less guidance.
Begin by sitting in your usual balanced upright position,
Hands resting gently in your lap or on your thighs,
Wherever is most comfortable.
And remind yourself of your intention for your practice,
The positive benefits for yourself and others.
Then gently close your eyes or gaze down and take three slow deep breaths and as you do,
Feel your body soften and relax.
Now allow your breathing to settle back to its natural rhythm.
Observe your breath flowing in and out.
Become aware of your physical body.
You might want to gently scan your body from head to toe.
Notice any sensations you can feel.
And anytime you get distracted,
Bring your attention back to your next breath,
Your feeling center or sensations in your body to anchor you.
Ask yourself,
How am I feeling?
If you find there's an area which feels more intense or vulnerable,
Just allow yourself to sit with those feelings and sensations.
Avoid attaching a story,
Just notice.
Welcome what's here with a kind curiosity.
And as you do,
Feel the flow of your breathing in the background.
Each time you get distracted,
Bring your attention back to your next breath,
Your feeling center or to some bodily sensation.
Now open your awareness up and notice whatever is appearing in this moment.
That could be your sensations of breathing,
Sounds,
Physical sensations,
Or an underlying emotion.
Just notice whatever arrives.
Be aware.
Rest here,
Letting things come and go.
And when your mind wanders,
Anchor yourself with your meditation object,
The breath,
The body.
Ask yourself,
How am I feeling as you feel the flow of your breathing moving in and moving out in the background?
And each time you get distracted,
Unhook and bring your attention back to the breath,
To the body.
Simply rest here in the present moment,
Noticing when you've become distracted,
Gently unhooking,
Bringing your attention back.
As you come to the end of your practice,
Consider how stopping and pausing is useful,
Especially if you find yourself stuck on a problem or you're pushing yourself to keep going when you know it'd be wiser to give yourself a short break.
The irony is when you give yourself permission to stop,
Everything you do afterwards you'll do so much better.
Now take one more deep,
Slow,
Energizing breath,
And when you're ready,
End your practice.
